By Coach Kaehler

Coaches and clients often ask me my thoughts on different types of ergometers (ergs).  With the recent release of Concept 2’s Dynamic Indoor Rower, there’s been an increased “buzz” on dynamic ergs, which are similar to the Rowperfect, which has been around for years.  As ergs evolve, changes in their designs have helped reduce stresses on the body, specifically the passive tissues — bones, discs and ligaments.  Determining which erg is right for you is a issue of personal preference, as well as your ability to tolerate change-of-direction forces.

When comparing a standard erg to a dynamic erg or to a slider, ultimately, the net training effect is going to be small.  For some athletes, however, it may mean the difference between being able to train on the erg or not.   The standard erg offers no change-of-direction momentum to the athlete.  Therefore, athletes are 100% responsible for absorbing the stresses applied to the body as they go from the finish of the stroke to the recovery.  This contrasts with both dynamic ergs and sliders — both of which offer the key benefit of change-of-direction momentum.  To the rower, this means less energy is required to execute each stroke, and less stress potential stress to passive tissues including low back discs, ribs and ligaments.  The energy-saving effect of the change-of-direction momentum is evident when one compares test scores taken on standard Concept 2 ergs against the same tests taken on sliders. Test scores on the sliders will be faster by several seconds (3 to 5 seconds faster for elite rowers on a 2K test).

A percentage of athletes who can not tolerate rowing on a standard erg (because it creates back pain), can however row on the water pain-free.   For these same rowers, boat size also makes a difference — the larger the boat, the less stress on the body at the finish and start of the recovery.   Injuries for all sports primarily stem from the stresses placed on the body as it quickly changes direction.  Rowing is no different.  There are two places in the rowing stroke where this happens: the catch and the finish.   The ability to tolerate these changes in direction is key to preventing training-related injuries.  Both flexibility and strength deficits potentially reduce an athlete’s ability to tolerate these change-of-direction stresses, and could lead to injuries.

On the other hand, if athletes have excellent strength and flexibility in the muscles that control these change-of-direction forces, they can tolerate training on any type of rowing erg.  For athletes previously unable to row on standard ergs, dynamic ergs are ideal for getting them back to erg rowing.  However, there will still be a percentage of rowers who will not be able to tolerate the stresses of rowing on either the standard or dynamic ergs because their strength and flexibility deficits are still limiting factors.  Low and mid-back pain and rib fractures are two clear signs that erg-limiting strength and flexibility issues exist.  For these athletes, identifying  and correcting their individual strength and flexibility deficits offers the best solution.  As athletes improve their strength and flexibility, they will restore their ability to tolerate change-of-direction forces, and return to pain-free erging on any type of erg.

Bottom-line, the erg you choose reflects your personal needs and preference.  If you can’t tolerate the change-of-direction forces on a standard erg, you may find temporary relief on a dynamic erg or slider.  However, beware: I compare this solution to people who have very high levels of cholesterol and take statin medications, but who continue to eat poorly.  In the long run, athletes who can’t tolerate standard ergs should be evaluated for body balance issues (strength and flexibility deficits) and start a corrective program.  Like any effective program, a body-balanced based solution requires commitment and consistency, but offers a more reliable, long term solution to enjoying pain-free rowing on any erg and on the water.

Are you tired of feeling tight in your hamstrings after a long run or row?  Does it feel like no matter how much you stretch, you never feel like you’re making any progress?   While hamstring tightness can be caused by a number of factors, the great thing is you can improve their mobility.  There are two key ways to improve your overall stretching effectiveness and both will make noticeable improvements in your flexibility and post-training discomfort.  I am one of those athletes who must constantly work on my hamstring mobility.  Building these two stretching techniques into my warm-up helps ensure I stay mobile and fluid.

When stretching the hamstrings, the natural tendency is to do the basic toe-touch movement where you are stretching out the entire spine (flexion), hamstrings, and glutes.  The standard for general flexibility is whether or not you can touch your toes.  While this does stretch your hamstrings, it also stretches your back muscles (paraspinal muscles) at the same time.  This is a very common, yet less effective way, to improve your hamstring mobility.

The first key to improving your hamstring mobility is to isolate the hamstrings by eliminating back movement.  The straight leg dead lift (SLDL) in standing is the ideal exercise in this regard.  Done standing, I like to keep the feet about foot stretcher distance apart.  The low back remains in an extended position (concave), while you bend the trunk forward as if you are taking a bow to an audience while keeping you head up as if you are looking at the crowd.  Keeping the entire back stable during this exercise, forces the movement to come from the hamstrings and glutes.  You may notice a burning or fatigue sensation in the low back muscles, but they’re just contracting in an isometric way to keep the back from moving during the exercise.  The same exercise movement can be duplicated in a boat or on an erg as a stretching exercise, where the back is kept in a firm upright position while you go from the finish to the body-over position.  The SLDL stretch is a great dynamic (short hold time 1 to 2 seconds) hamstring stretch, but can also be used as a static stretch (holding 15 or more seconds).

The straight leg raise (SLR), which allows for more control of the spine, is another effective way to stretch out your hamstrings.  This stretch is done lying flat on the floor to stabilize the back.  Support your low back using a rolled-up hand towel — the towel should support your natural lumbar curve but not increase it.  With the low back fixed by the rolled-up towel, slowly raise up one leg with the knee completely extended.  If you’re a rower and you have tight hamstrings, beware: chances are that you’re rowing with your back slumped over into a rounded position, like a general toe-touch.  This position puts additional stress (pressure) on your low back region, which can ultimately lead to injuries.

The second key to effective stretching is to ensuring that elements of your stretching routine are sufficient to making realistic improvements in your flexibility. These elements include: the length of your stretch– how long you hold your stretch; the total stretch time (example: 10 reps of 30 second holds); and the frequency — how often you stretch (example: five times a week, twice a day, etc.).  Static stretching is an excellent way to improve your mobility if the stretch is held long enough.  Effective stretch times run between 30 to 60 seconds, while total stretch time should be at least five minutes per leg.  Last but not least, is consistency — ie. stretches must be done daily.  If you stretch only after training sessions and you’e training four days per week, you’re probably only going to maintain your current flexibility without any improvements.

There’s no secret to improving hamstring flexibility.  It’s straightforward once you follow and commit to a few guidelines: isolate the hamstrings in your stretch by eliminating back movement; hold your stretches for 30 to 60 seconds, do at least 10 reps of 30 second holds, and stretch regularly (everyday, five times a week, or twice a day, etc.).  Following these simple guidelines will loosen-up your hamstrings, reduce your risk of injuries, and allow you to enjoy your activities without discomfort in your hamstrings.

early in your off-season, to add variety and improve your Body Balance

By Coach Kaehler

Do you keep the same training routine all year-round?  Or do you shake things up at the end of your primary race season?  Regardless of your skill level and training volume, changing your routine gives your mind and body an essential break from training repetition.  Shaking things up a bit also adds variety, helps with your overall recovery, and improves your body balance by using different muscle groups and patterns.

The best time to introduce any new sporting movements into your current training program is right after your primary racing season has ended.  First things first though.  Recharge your body and mind. Take a short but essential rest (detraining) period after your primary race.  Detraining periods can last anywhere from one to several weeks. Once you’re mentally and physically refreshed, it’s time to get back to work.

Adding new endurance sports to your training program keeps your cardio-system sharp, and allows your primary movement patterns to rest and recover.  Sports like running, cycling, swimming, and cross-country skiing are all great ways to add mental and physical balance to your program.  Some athletes completely abandon their primary sport for several weeks or months, while others mix it up but still train in their main sport.  While individual preferences may vary, both approaches can lead to excellent results.

If you do decide to add a new sport (aside from running), you may initially find it difficult to elevate your heart rate to sufficient levels.  For this reason, consider adding in more familiar endurance sports to keep your cardio system challenged.  For example, if you’ve never done lap swimming, you may find it difficult to get into a good rhythm and get a solid cardio session.  Try adding two or three sessions of swimming per week to start, then gradually build-up to a point where you can get a solid cardio workout.  Be patient though.  Initially your muscles will be inefficient because you’re using them in a different way.  Once you start logging in some mileage, your muscles will adjust and you’ll be able to achieve the necessary rhythm to elevate your heart rate.

Working your body in different positions and planes is a key consideration when you’re introducing new cross-training elements into your training program.  Endurance sports can be done in several positions including: upright (running, cross-country skiing), seated (cycling, rowing, kayaking, etc.), and horizontal (swimming).  Triathlon is the one endurance sport that works all three positions, while the others are limited to one or two of the positions.  Including endurance activities in all three planes and positions will work different muscle groups and patterns, and improve your overall body balance.

Rowing certainly has several appealing aspects to it being a non-impact, gravity-reduced sport that uses all the major muscle groups at one time, and it also is low impact.  However, rowing is limited to the sitting position only.  Cross-training (especially with upright or horizontal positioned-activities) in the off-season adds variety to your body and mind, and can help add balance to your program.  Weight training adds similar benefits as it can be done in all three positions and allows for great variety.

Fresh season, fresh perspective; Shake-up your usual training program and enjoy the benefits of variety, reduced staleness and restored energy levels.  When you’re thinking of adding new cross-training activities, consider working planes and positions that are different from your usual sport.  As always, training hard, training smart and making wise choices about cross training will help you improve your body balance and increase the longevity of your sport.

You can learn and master how at my upcoming Body Balance Lecture Series

Do you struggle to get your daily line-ups set each day because you have a number of injured athletes?  Unexcited to send your athletes through another round of physical therapy or the training room, or having them have to take time-off from training, again?  Are you growing frustrated that some of your top athletes never seem to make it through an entire season without injuries?  Or do you have some athletes that do not seem to be making any progress?   Put yourself in control of this situation by understanding the power of Body Balance and how it can solve these frustrating problems!

THIS PROGRAM IS IDEAL FOR COACHES AND ATHLETES!  REGISTER NOW!

FREE TRAINING

Make sure you check out some upcoming FREE training tips that I will be releasing over the next several weeks.  These powerful tips will start your athletes doing some key corrective Body Balance exercises that can begin to help put them back on the road to musculoskeletal  balance, whether they are injured or not!!  If you are not on my email list please contact me at coachkaehler@gmail.com ?

BODY BALANCE  

PUTS YOUR ATHLETE’S BODIES ON AUTO-PILOT

 SO THEY CAN TRAIN AT PEAK PERFORMANCE WITHOUT THE WORRY OF INURY OR MISSING PRACTICE!

MASTERY

Wouldn’t you like to know that you can train your athletes at a high level without the concern that they will break down and have to spend more time in the training room than with the team?  Do you dream of getting through an entire season without any of your athletes getting injured?  Are you tired of hearing that little voice in your head saying I hope everyone makes it through today’s session without getting injured?  While you have good grasp on how to plan the appropriate amount of training volume and intensity you are constantly wondering why some athletes can make it through while others cannot.  You have theories of why but are not really sure they are valid.  By learning the key elements of Body Balance in this lecture series you will now control your athlete’s destiny.   Without considering this key element your training programs will always give inconsistent results and some athletes spending more time in the training room than at practice.

If you’d like to take complete control over your training program design and how you can help them better handle the stresses of your training program, then keep reading.

Helping your athletes reach their peak potential is why you coach and having them be able to handle the stresses of training that are required to succeed is FUN if it can be done without the recurring injury problem!  Maybe you are one of the few coaches that have few injuries (5% or less of your athletes) but more than likely that is not the case.  Or maybe you had one of those seasons several years ago where everyone made it through and that was a great experience but it has not happened since.  Wouldn’t you like to experience that every year!  Or maybe you feel like some of your athletes seem to be stuck and not making progress or are actually getting slower.   You’re still not where you want to be, you’ve read all the magazine articles and go to the conventions every year but just get a gloss-over on a bunch of different topics and you are still searching to understand because you cannot shake the injury bug or help the athlete who gets stuck.

Do not rely on your strength staff to understand the real nuisances of rowing, as they tend to focus on the four-second sports (football, basketball, baseball, hockey).

You see, the real success to having your athletes train pain-free and with more power and strength are by mastering and applying the secrets of Body Balance.  Musculoskeletal Body Balance is not addressed if you current strength and conditioning program focuses mainly on strengthening the primary boat moving muscles in the rowing stroke.

Whether this is your first or fiftieth year coaching, understanding and working with your athletes on the key elements of musculoskeletal Body Balance is critical for a fast, powerful, and injury-free body.  While there is no 100% success with any training, incorporating the powerful Body Balance process to your current training program will significantly reduce injuries and will also make your athletes stronger and faster.

- “We saw remarkable improvement in hamstring and hip flexibility and strength. It was a high energy workout that increased our overall strength significantly.  We finished winter training with zero injuries -every athlete trained every day of training camp”

Gerry Quinlan
Head Women’s Rowing Coach
Saint Joseph’s University

Being a hands-on seminar spots will be limited to the first 25 to sign-up.  HURRY NOW and REGISTER NOW! for this powerful two-day lecture.

When:        January 14^th and 15^th, 2011

Where:      Newtown, PA (20 minutes from Princeton, 30 minutes from Philly)

Cost:         $395 if you sign-up by December 1st^th, $445 through December31^th, $475 after Dec 31^s , 2011

REGISTER NOW AND SAVE UP TO $80!  or to Learn more about this incredible Body Balance Lecture Series please click here!   Or please feel free to email me at coachkaehler@gmail.com
 

EVENT SCHEDULE

Body Balance Weekend Workshop

When:            January 14th and 15th, 2012

Time:             Saturday 9am to 4:30pm, and Sunday 8:30am to 3pm

Location:      The Hilton Hotel, Newtown PA

                        (20 minutes from Princeton; 30 minutes from Philadelphia)

Description

This comprehensive two-day seminar is designed for athletes and coaches of all levels who are interested in improving their individual or team’s performance.  This event includes detailed PowerPoint presentations on strength training, body balance, and discussions on how flexibility and strength imbalances impact rowing performance.

Schedule

Day 1

Morning Session

• Body Balance PowerPoint presentation.  This presentation will include relevant anatomy and biomechanics as they relate to rowing and the body.  We will also discuss how anatomical and body imbalances affect the body, and how they can lead to chronic training injuries and reduce an athlete’s performance and potential.

Afternoon Session

• Hands-on session with class participation.  Each participant will learn how to perform the corrective exercises correctly.  The session will also include Coach Kaehler’s training guidelines to ensure athletes execute the moves accurately and benefit from the targeted exercises.
• Posture and rowing presentation / discussion.  Coach Kaehler will explain why  athletes must first change their tools before they can understand their postural deficiencies and correct them.

Day 2

Morning Session

• PowerPoint presentation (afternoon).  Presentation will include the biomechanics  of strength training and rowing,and will discuss how the two can be correlated with proper implementation.
• Participants will learn how to correctly progress their athletes when strength training for rowing.

Early Afternoon Session

• Strength Training:  Hands-on review of biomechanics and lifting techniques in the gym with class participation.  Participants will learn key training tips and effective teaching tools.
• Hands-on instruction:  Coach Kaehler will explain how to identify athlete inflexibility and discuss how the flexibility deficits will limit rowing performance.
• Correlation of strength training to the ergometer, with a hands-on review session.
• Participation on the ergometer and weights.  Demonstration of specific exercises that directly tie in strength training to the rowing stroke.

Each participant will receive a copy of the PowerPoint presentation(s).  As a BONUS, each participant will also receive a free copy of my new program on how to correlate strength training to the rowing stroke.

Class size is limited to 25 participants for the all-day clinic to allow for effective hands-on coaching instruction for each individual.  Lecture-only spots are also available.
 

This clinic is approve by USRowing for fourteen (14) hours of Continuing Education towards Levels 1, 2 and 3 certifications.

Building effective ‘de-training’ periods into your training program

By Coach Kaehler

Do you ever take more than one day off of your training program?  Do you, like many coaches and athletes, scoff at the importance of taking longer rest periods leading up to big events?  To many athletes, the term ‘rest’ is perceived as negative and even stressful.  Time they consider ‘unproductive’, or time they think should be used to train even more to further improve their performance.  Let me shift your paradigm on ‘rest’.  Consider time away from training not as ‘rest’ but rather as ‘de-training. ‘De-training is a critical component of your training cycle.  It helps improve your overall performance by creating body balance, reducing your risk of injuries, and preparing your body for even greater training intensities to follow.  ‘De-training’ or the absence of training, and training are two sides of the same coin. To build an effective training program, you must therefore factor in both elements for optimal results on race day.

Planning the appropriate amount of de-training can be challenging, and varies with each situation.  I will say however, that taking only one day off per week on a regular basis as your only de-training period is probably not enough as you get into longer training periods.  The common perception is that conditioning and fitness will be lost by taking more than one-day off in a row.  Belief and trust that longer rest periods do improve results comes from going through the process.  Expect kicking and screaming your first time through a longer de-training period, but the pay-offs will be significant.

De-training can last anywhere from three to 13 days or longer, where the athlete should not take off from training more than two days in a row during these periods .  Longer de-training cycles (five to 13 days) occur between macro-cycles of 12 to 18 weeks, while shorter de-training periods (two to five days) occur between micro-training cycles of 3 to 5 weeks.   Some athletes embrace their time away to rest, while others go off and do extra workouts.  Understanding that rest or de-training is an essential part of successful long-term athletic progression is critical for proper development.  Many athletes have difficulty with this concept.  They’ve been conditioned to view ‘rest’ as an enemy to successful training for big races.  The thought of even a one-day rest becomes a major source of stress.

Periodization which is a process of varying training intensity and volume in macro and micro-cycles is a common practice that has been used for many years, by coaches at all levels.   While most training programs emphasize controlling training volume and intensity, effective training programs must also include periodized de-training periods during the macro and micro cycles leading up to major events.  Following race day, longer rest periods are recommended and used often.  Scheduling longer de-training periods leading up to big events often creates conflict with both coaches and athletes as neither wants to miss training time.

While taking one-day off a week on a continuous basis is a common practice, it doesn’t allow the body to completely recover when training at higher levels.  Although scheduling longer de-training periods can initially be stressful for both coaches and athletes, the pay-offs are clear.  Longer de-training periods help improve your end results by allowing the body to be consistently stretched. These longer rest periods also help create body balance and reduce your risk of training-related injuries due to over training.  And finally, by allowing your body to completely recover, you prepare yourself to train effectively at even greater intensities following your period of de-training.  Bottom-line; shift your ‘rest’ paradigm.  Training smart, being consistent, and factoring in sufficient de-training periods into your program will set you up for optimal results on race day.

I will be posting some other training related articles later this week.  If you would like to be notified about all my new postings please subscribe to my mailing list.

In Appreciation,

Coach Kaehler

When:           January 14th and 15th, 2012

Time:              9:00 to 4:30 pm on Saturday, and 8:30 to 3:00 pm on Sunday

Location:     The Hilton Hotel in Newtown, PA (20 minutes from Princeton, 30 minutes from Philadelphia)

This comprehensive two-day seminar is designed for athletes and coaches at all levels, who are interested in improving their individual or team’s rowing performance.  This event includes a comprehensive power point lectures on strength training, body balance, and how flexibility and strength imbalances will affect rowing performance.

DAY 1 (Morning Session)

• Body Balance Power Point lecture.  This presentation will include relevant anatomy and biomechanics as they related to rowing and the body.  We will also discuss how anatomy and body imbalances affect the body and how they can lead to chronic training injuries as well as reduce performance of the athlete.  Also we will discuss how these imbalances lead to specific rowing injuries and why they also cut your athletes potential.

DAY 1 (Afternoon Session)

• Hands on session with class participation.  Each participant will learn how to do each of the corrective exercises correctly and training tips on how to get your athletes doing the movements correctly.
• Discussion/lecture on posture and rowing and why without improving your athlete’s tools changes cannot be made with a clear understanding of why and how to correct most postural deficiencies.

DAY 2 (Morning Session)

• Power point lecture (afternoon): Will include the bio-mechanics of strength training and rowing, and will discuss how the two can be directly correlated with proper implementation.
• Learning how to progress your athletes correctly when it comes to strength training for rowing.

DAY 2 (Early Afternoon Session)

• Strength Training: Hands-on review of bio-mechanics and lifting technique in the gym with class participation, including key points and safe effective exercises instruction.  Learn key training tips and effective teaching tools
• Hands-on instruction:  How to identify individual athlete inflexibility, and explanations of why they will limit rowing performance.
• Correlation of strength training to the ergometer with a hands-on-review session.
• Participation on the ergometer/weights:  Demonstration of specific exercises that directly tie in strength training to the rowing stroke
• Strength Training: Hands-on review of bio-mechanics and lifting technique in the gym with class participation, including key points and safe effective exercises instruction.
• Hands-on instruction:  How to identify individual athlete inflexibility, and explanations of why they will limit rowing performance.

*Each participant will receive a copy of the Power Point lecture(s).  As a BONUS everyone attending will also receive a FREE COPY of my new program on how to correlate strength training to the rowing stroke.

Class size is limited to (25) participants for this tw0-day clinic!!  Seat will be reserved(on payment) on a first come first served basis to allow for effective hands on coaching instruction for each individual.  In addition spots are also available to attend the lecture(s) only.  Receive full refund if you cancel 60 days out, 75% refund from 60 to 31 days out, 50% refund 30 to 15 days out.  No refund with in 14 days of the event. 

**If you cancel but you can fill your reserved spot you will receive a full refund.

This Clinic is approved by US ROWING for fourteen (14) hours of Continuing Education towards Level(s) 1,2 and 3-Certifications.

 HURRY and SIGN-UP NOW and SAVE up to $80 on the cost of this unique event.   If you want to really improve your coaching toolbox do not miss this event!!

PRICING PER PERSON:

$395 until November 4th, 2011

$445 – November 5th – December 15th, 2011

$475 – After December 15th, 2011

That day was one of those life changing days as I have reflected on it many times.    While that incident certainly taught me lessons of the toughness and persistence rowing demands, the bigger and more powerful lesson that Coach Borghard showed me was about humility.  Being equals when skill levels were different, and that no matter the circumstances rowing and life are really about humility.   That day hooked me and I am still going strong 30+ years later, thanks Al!

Those great life lessons were to me what made Al a very special coach.  The winning was about shiny objects that get buried away in the closet, while those lessons I still use every single day.  Al was also a great rowing coach from a technique point of view, but that evolves as you go through a career.  I thank you Al for all you gave and all I received.  I am trying my best everyday to share those same life lessons I learned from you 30 years ago who his time to propel forward something more powerful than each individual that has touched this great sport.  He coached using a very subtle yet very powerful method, never force, just power.   That power I witnessed 30 years ago built the rowing community on Long Island from a handful of rowers and one small club, into a small high school rowing Mecca with many “shiny” new boathouses.   You truly inspired me Coach Borghard when I rowed for you, and you still do.  I am sure many other high rowers learned similar life lessons and will miss you as well.  Your giving was exceptional and will always be remembered.

Thank you Al, rest in peace.

WHERE: Transcend Sports Training Facility, Wrightstown, PA (Please feel free to tour the facility).  Each participant must join Transcend at the student rate to use the facility. ($35/month) November not included in the charge.

WHEN: November 27th, 2011 – February 12th, 2012

This is the third year Coach Kaehler will be holding this comprehensive winter training camp.  This Program is ideal for those wishing to improve their rowing strength and power, as well as improve on their current 2k erg.  The group size is limited to two groups of four (4) people, with three (3) being the minimum.  The small group size will maximize coaching for the athletes. To confirm please pay the $200 deposit that is refundable if someone replaces your spot or the camp does not reach three (3) participants.   Hurry and sign-up before this camp sells out.

THIS HANDS-ON- PROGRAM INCLUDES:  (MORE INFORMATION BELOW)

• Nine Training Sessions in small groups at Transcend (See dates below tentative to change)
• Your own Copy of my 84 Day Erg Training Program ($197 Value) ( erg program, strength program, full video library)
• Body Balance Evaluation or re-evaluation ($399 Value)
• Corrective Exercise Program
• Race Preparation
• Training Tips
• Hands-on-coaching

This program will combine on-site and off-site training into one. Athletes will get both hands on coaching as well as a comprehensive ergometer training program along with the full strength training program both on-site as well as at home.

SESSION 1 – 07:00 – 09:00 AM ( 4 spots remain)

SESSION 2 – 09:15 – 11:15 AM (SOLD OUT)

There must be at least two athletes in  a session for it to happen.

HURRY and REGISTER NOW as the five (5) remaining spots will not last long!!

DEPOSIT: $200

Meeting Dates:

November   27

December   04

December   11

December   18

January        08

January        22

January        27** (Friday)

February      05

February         12**

MORE INFORMATION

Are you struggling to get your 2k erg score lower?  Unexcited about having to go through the another long season of training not knowing if using the same training system  will give you the improvement you need?  The fact is college rowing coaches use the 2k as the door opener, it has become the SAT of rowing.   See how my 84-Day Erg Training Program will:

“PUT YOUR TRAINING ON AUTO-PILOT SO YOU CAN FOCUS ON YOUR ACADEMICS, FAMILY, and FRIENDS!”

Would like to improve your 2k erg by 10-to-20 seconds or more, while still being able to manage the rest of your life?  If you would like to have complete control and confidence in your 2k erg training program this winter, please keep reading.

Getting maximum improvement out of your training is easy if you have a comprehensive plan that covers the main areas that will lead to success on the ergometer.  Maybe it’s been a while since you felt strong on the erg.  Or, you may be in that happy minority that has done well on your 2k erg score, but still you are not where you want to be.   Most erg programs are designed for group training and do not address your individual deficits.

You see, success of reaching your true potential on the erg has a lot more to do with understanding what your real deficits are as an individual athlete, and then to start correcting them, and much more than just pounding out a bunch of meters each day.  After having done over 800 of my Body Balance Evaluations on athletes at all level (Olympic Champions to Junior Rowers) I have uncovered key areas that must be addressed not only to maximize your potential on the ergometer, but also to improve rowing strength and power and also to prevent or eliminate chronic training related injuries.

KEY # 1:  BODY BALANCE EVALUATION

Each athlete will go through my Body Balance Evaluation Process

BODY BALANCE EVALUTION CLIENT TESTIMONIAL

“During our first conversation with Bob, he said that he would need one assessment, and that he was convinced that she would be able to return to rowing in a certain period of time.  I was so impressed: he delivered on all his promises.   

He did identify the problem; he did it in one meeting; and she did recover in 6 weeks.  Best of all, (shortly after) Megan PR’d when she took her 2K erg test. 

-          Quote from Megan’s Father

(Megan – was in her junior season and was not able to train on the ergometer because of chronic low back pain that did not respond to traditional medicine. She went through my Body Balance Evaluation process and was able to return to rowing for her nationally known high school program in several weeks.)

KEY # 2:  STRENGTH TRAINING USING BODY BALANCE PRINCIPLES

Your competition is really within you!  Once you begin to understand and correct your deficits you will begin to see why these elements are so critical for your development.  The ergometer is relentless, and without proper body balance and rowing specific strength you will be operating at a sub-optimal level.   You will learn how to strength train with correct technique based on your current status.  Everyone is at a different level and needs to train where they are.  With small groups (maximum of four) each athlete will receive proper coaching on how to move based on their current flexibility and strength deficits.  Developing strength the right way is critical for improving power on the ergometer.

“Before (Coach Kaehler’s program), I thought I was a strong rower, compared to the club team.  It turned out I had a lot of weaknesses.  Not only did Coach Kaehler make me stronger, but he also gave me the tools to transfer this knowledge to the rowing stroke.”

Olivia McShea, (2010 – Junior Year HS)- Now rowing for last year’s NCAA Champions

Using Coach Kaehler’s three-month (84-day) training program Olivia subsequently dropped more than 20 seconds on her 2K score at the 2010 CRASH B’s.

KEY # 3:  REST AND RECOVERY

Proper rest and recovery are also important in allowing the body to recover from hard but effective training.  This 84-day program has three rest periods built in to ensure you reach your peak on day 84 (CRASH-B’s).  Even if you are not racing in Boston, this will be your peak day to do your 2k!  If you will be training with your HS program this winter I will modify your training schedule to fit into what you are doing.

KEY # 4: MENTAL RACE PREPARATION

Going through a comprehensive program helps build confidence so when you get to race day you have left no stone unturned.  Over the 84-day program and the ten training session we will do together you will be taught some mental skill building techniques.  This is critical for a peak performance.

Just wanted to let you know about some new articles I just posted and how to improve your 2K erg using my 84-Day Training program.

Check out some new FREE  erg training suggestions I just posted on coachkaehler.com

Also, check out my 2k erg training recommendations on page 43 or the latest issue of Rowing News.

Are you struggling to get your 2k erg score lower?  Unexcited about having to go through the another long season of training not knowing if using the same training system  will give you the improvement you need?  Finding it hard to get the time to get the right amount of training in each week? When you have your entire training plan already laid-out it makes training efficient and fun.

• Master’s Rowers – will enjoy this effective yet time efficient program which will help you train at your best.   This program design has been used by many of my private clients with much success while at the same time it has been refined correcting any previous errors in design.  I am now offering my training techniques to everyone.
• High School Rowers – The 2K erg score is the gold standard to measure rowing physiology.  In fact college rowing coaches use the 2k as the door opener, it has become the SAT of rowing.
• Pre-Elite Rower – helps get you to the next level of training and racing by building a strong foundation

See how my 84-Day Erg Training Program will:

“PUT YOUR TRAINING ON AUTO-PILOT SO YOU CAN FOCUS ON YOUR ACADEMICS, FAMILY, and FRIENDS!”

Hurry and purchase NOW!   The CRASH-B’s are only 101 Days from today!

Would like to improve your 2k erg score, while still being able to manage the rest of your life?  If you would like to have complete control and confidence in your 2k erg training program this winter, please keep reading.

Getting maximum improvement out of your training is easy if you have a comprehensive plan that covers the main areas that will lead to success on the ergometer.  Maybe it’s been a while since you felt strong on the erg.  Or, you may be in that happy minority that has done well on your 2k erg score, but still you are not where you want to be.   Most erg programs are designed for group training and do not address your individual deficits.

You see, success of reaching your true potential on the erg has a lot more to do with understanding what your real deficits are as an individual athlete, and then to start correcting them, and much more than just pounding out a bunch of meters each day.  After having done over 800 of my Body Balance Evaluations on athletes at all level (Olympic Champions to Junior Rowers) I have uncovered key areas that must be addressed not only to maximize your potential on the ergometer, but also to improve rowing strength and power and also to prevent or eliminate chronic training related injuries.  Your training must include these key corrective exercises that will not only improve your strength and power but also increase your erg prowess.  Let’s face it the erg is a strength/power machine or as I call it “the truth teller”.

Hurry and purchase NOW the CRASH-B’s are 101 Days from today!

Training on the erg is its own beast.  Over the years I have learned from my own mistakes on the pitfalls of improper training on the ergometer.  I also have helped numerous rowers return to pain-free rowing on the ergometer after running them through my Body Balance Evaluation Process.  The fact is the ergometer is the ‘truth teller” and the Concept 2 is unforgiving.  Injury rates are much higher on the erg than on-the-water because of the increased stress caused by no change of direction momentum on the standard Concept 2.  This program is challenging and is recommended only for those who are not completely dedicated to pushing themselves beyond their current limits.

This Powerful Training Program Includes;

• My Body Balanced Strength Training Program (you choose the appropriate level)
• My Dynamic Balance Training Warm-up program
• The erg program has weekly built-in training assessment workouts to track your current fitness level to make sure each workout is done at the correct intensity.
• Key Assessments and Drills which help improve your Body Balance
• Powerful Rest Periodization

Hurry and purchase this powerful 84-Day Training Program NOW!   The CRASH-B’s are only 101 Days from today!

YOU only have 17 DAYS to purchase this program and get its full benefit.

My proven 84-Day Program will get you the results you seek.  This program is ONLY recommended for those who are willing to train hard but efficiently.  You will PEAK on race day!

Are you heading back to the erg this winter to prepare for a 2k race?  If so, do you have a set pace strategy for your race?  Getting your pacing right can be the difference between success and failure when it comes to reaching your peak on race day.   A recent study published in the Journal of Strength and Conditioning (JSC) examined pacing strategies used by various boat classes in 2000m World Championship races from 2001 to 2009.  These on-the-water pacing strategies can help you understand how to best approach 2k racing on the erg.  Integrating and mastering these essential skills early on in your training cycle will help set you up for race day.

While this recent JSC study considered results from both heats and finals, for the purpose of this article, I will focus primarily on the finals . Data (500m splits) from the finals of the 2001 through 2009 World Championships showed that team boats were fastest in the first quarter of the race, while the second fastest 500m splits came in the final 500 meters.  In the 1x, however, the study determined that boat speed decreased throughout the race — with the first 500m being the fastest and the last 500m being the slowest.  While several variables effect these differences, one factor is the change in momentum at the finish of the stroke, where the 8+ will have the greatest benefit from this, and the 1x the least.  One thought would be that increasing boat speed in the final 500m would be easier in a larger boat versus a smaller boat such as a 1x.  The standard Concept 2 ergometer most closely simulates 1x when we consider change of direction momentum in relation to the rower, as there is none.

Rowing is a unique sport in that one must start the race with a sprint to get the boat up on an efficient plane — the larger the boat the longer it takes.  On an erg, an athlete can get to race pace in 5 or 6 strokes, as opposed to the 20 to 25 strokes required in an 8+.  Since the first 10-seconds of your energy system comes for free (with regards to oxygen debt), getting to your race pace on an erg does not induce an additional lactic acid penalty if you keep your start short.

Numerous pacing studies conducted on a variety of other sports including running, cycling, and speed skating, have shown mixed results.  A recent study involving collegiate women cross-country runners explored how different race strategies affected 5k times.  All subjects first established ran a 5k base-line race to determine their race pace.  Then, over a three-week-period each athlete raced three additional 5k time trials.  Pacing was used in the first 1.63K (1 mile) only, then athletes finished the 5k as fast as possible.  The subjects used the following pace strategies: right at base-line pace, 3% faster than base-line, and 6% faster than base-line.  Test results showed that the fastest overall time in 8 out of the 11 participants occurred using the 6% above base-line pace for the first mile, while the other 3 fastest times came using the 3% faster pace for the first mile of the 5k.  The even-pace method produced no fastest times.  Similar results were observed with speed skaters in 1500m racing at the 1988 Olympics: athletes who went out the fastest in the first third of the race ended up with the best results.

Whatever your racing strategy is — flying off the start and slowly fading or negative splitting your 2K piece — a few helpful guidelines will keep you on-course for best results on race day.  First, decide on a pacing strategy early on in your training cycle and master it by consistently using the same patterns during your training cycle.  Also, keep in mind that the 1X rowers, 5K cross country runners and 1500m speed skaters all used the same approach to their races by starting above pace and losing speed for the remainder of the race.   And lastly, be careful to not stretch too far beyond your current race pace (more than 6%) as it may seriously hinder your ability to complete your 2K erg race.  As always, carefully planning and consistently following your training program will lead to best results on race day.